Tofu is typically made by coagulating soya milk and pressing or shaping the resulting mixture into a variety of textured blocks. Low in calories and high in protein and iron, it is often used as a healthy alternative to other proteins such as meat, but in many Asian countries it is also prized for its wide range of textures and delicate flavours. Although soya milk is by far the most popular choice for producing tofu, it can also be made with other ingredients, such as sesame seeds and almonds.